4-Minutes A Day Exercises Yield Results In Less Than Month

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It may seem odd and many people have trouble believing it is true, but you are actually capable of changing your body in just four minutes. Just by doing one simple exercise, you will be able to transform your body into the ideal physique you have always wanted. A flat belly, toned arms, slim legs – everything.

However, the plank exercise doesn’t provide immediate results, as it is a slow process which will in time, provide incredible results. The plank challenge lasts for 4 weeks, and by the time you’re done with it, not only will your energy levels be boosted and your whole body strengthened, but your stamina will be increased too.

Just follow the plan below:

Day 1 — 20 seconds

Day 2 — 20 seconds

Day 3 — 30 seconds

Day 4 — 30 seconds

Day 5 — 40 seconds

Day 6 — Rest

Day 7 — 45 seconds

Day 8 — 45 seconds

Day 9 — 60 seconds

Day 10 — 60 seconds

Day 11 — 60 seconds

Day 12 — 90 seconds

Day 13 — Rest

Day 14 — 90 seconds

Day 15 — 90 seconds

Day 16 — 120 seconds

Day 17 — 120 seconds

Day 18 — 150 seconds

Day 19 — Rest

Day 20 — 150 seconds

Day 21 — 150 seconds

Day 22 — 180 seconds

Day 23 — 180 seconds

Day 24 — 210 seconds

Day 25 — Rest

Day 26 — 210 seconds

Day 27 — 240 seconds

Day 28 — As long as you can!

The Correct Way to Plank

It is important to maintain the right position while performing this exercise. Make sure your hands are in the correct position, with your elbows directly under the shoulders to ensure proper weight distribution. Your spine should be straight and avoid putting too much pressure on your back and neck. Your legs should also be slightly apart but your thighs should be touching.